I like your workouts Flap, looking real good.
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Didn’t realize you had a log man! Now I definitely have some catching up to do
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So funny! Just last week I was watching a YT vid of Shi Zhiyong C&Jing 432 lbs and all I could type in comment was “The quads …”
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Had a few whiskeys last night. Should have stopped before the last one, I was tired and had one more glass and fell asleep like 5 minutes after, and every time I fall asleep without giving myself an hour after my last drink I wake up groggy. Not hungover, but it’s leg day and I’m not a happy camper right now.
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DC-Inspired Program: Week 1, Day 3: Legs
Banded Hack Squats
1 plate x5
1 plate and a 25 x5
2 plates x3
2 plates and a 10 + yellow band x8, 5, 3 ^
RDLs, 4 second eccentric
135x5
185x3
225x11
225x9, 135x15
Leg Extension, 3 second eccentric
90x5
130x5
170x12, 8, 5 ^
30 second quad stretch
Leg Curl, 3 second eccentric
70x5
90x15, 10, 8 ^
30 second ham stretch in Roman chair
Adduction
90x5
125x8
125x5, +5 assisting myself with hands, letting go for eccentric
30 second adductor/groin stretch
Started putting a ^ after the set if I hit my goal. Big movements are generally shooting for 15 total reps during a triple RP, isolation are 11-20 for upper body and 20-30 for lower body, etc. If I hit or exceed my goal I can up the weights next time.
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^ really smart Flap, I noticed it at the first set and I just thought, a mis type or? then it appeared again.
Wanted to ask, but you answered it.
Tough workout, really working it hard. Nice
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Thanks, Mort. This is a nice, simple way to track progression for me, and I just need to stick to it!
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Oh man I never thought of banded hack squats. Once you get it moving it’s too easy. Adding some tension at the top end would be sweet… terrible but sweet
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DC-Inspired Program: Week 1, Day 4: Shoulders and Arms
Amazingly enough, I was just burnt out today and I think it’s from the intensity I’ve been putting in after doing 3 days of lots of rest-pause. So I did mostly straight sets today and will be probably doing that for arms and shoulders.
BTN Press
95x5
115x5
135x9
95x22
DB Shoulder Press, 5 second eccentric (ow)
35s x5
50s x9
50s x6
Machine preachers, 3 second eccentric
1 plate x10
2 plates x12
2 plates and a 25 x6, 2 plates x8, 1 plate x19
CGBP
135x5
185x8
185x6
100 pushups
50 chin-ups
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You could start with one set each day doing rest pause for a week and then add a set every week or workout depending on how you feel.
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That’s a good idea Mort, I may just try something like that. That’s the cool thing about writing your own program - no guilt associated with butchering it along the way!
Perhaps you’re experiencing the reason behind DC’s three day per week AB split.
I’ve been following that split and I feel pretty darn good.
Huh? Haven’t you been doing a 350 program?
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I’m actually gonna have to back off to 3 days a week anyway, since I signed up for a sprint triathlon. 400 meter swim in the bay, 10 mile ride and 2 mile run. It’s not anything crazy but I have to train for it.
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As usual, I’ve read programs from multiple coaches, taken the things I like, and crammed them all together. I derived my split from DC training. I’m not able to squat and do some of the bigger leg movements, so I modified it to a push / pull split. I kept the AB split (Push/pull done MWF) with three different workouts for push days and three different workouts for pull days. After that, the only change from DC training is the rep scheme. I’m broke right now, so there is no reason to push heavy weights. I’m using the 350 approach instead of double rest pause. I don’t think Paul has released a complete 350 program. I pretty much made it up based on the parameters I just listed.
My workouts are as follows.
Mon - Push 1
Wed - Pull 1
Fri - Push 2
Mon - Pull 2
Wed - Push 3
Fri - Pull 3
Repeat
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That’s awesome! I’d imagine the swim would be the hardest part. I’m supposed to be doing a spartan race in October with my sisters. Don’t plan to train for it though, just gonna do lots of walking and try and do the obstacles.
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Confession: I initially read
as
And was really confused when I then read
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I’ve done a mile swim before, I was a really good swimmer in the Marines. Haven’t swam for exercise in years though, fortunately 2 of the gyms in the Gold’s chain im a member of have pools.
I think since it’s in the ocean, it will probably be the hardest part but I’m a pretty good swimmer, I hope I can just get ahead of the pack and finish the swim quick.
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Triathlon Prep:
425 meter swim
5 mile bike
Half mile run.
The swim is tough. Definitely was pretty gassed. After that, the biking was good, and at the start of the run my legs were a bit jellyish, but they got used to it quickly. Good starting point.
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